Olive oil is one of the most popular oil for cooking food. You must also be using olive oil for cooking. However, did you know that it is not that great for cooking? You must be shocked to hear this but believe me that it is the truth. Read further to know why it is not the best choice for cooking.

Heart Healthy Polyphenols In Olive Oil Are Easily Damaged

avoid olive oil pan

Olive oil has polyphenol compounds that are rich in antioxidant properties. The antioxidants helps in keeping the heart healthy, but these properties begin to degrade with heat. Some studies in the recent times show that phenols and polyphenols such as hydroxytyrosol and luteolin degrade on being heated. 

Destroys Omega Fatty Acids

Both Omega 3 and Omega 6 fatty acids are present. Omega 3 fats are “significant structural components of the cell membranes of tissues throughout the body and are especially rich in the retina, brain, and sperm, in which docosahexaenoic acid (DHA) constitutes 36.4% of total fatty acids”.

These acids can be destroyed when olive oil is heated. The exact temperature at which these acids can be destroyed have still not been found but it is a good practice to not heat it at all and be safe. 

Toxic Smoke

avoid olive oil drop

If any kind of oil is heated behind its smoking point, then it gives off toxic smoke. As olive oil has a low smoking point, it starts to release toxic smoke at an early stage. There is a high risk of creating smoke of contains compounds that are harmful to human health. You might not notice this toxic smoke but it is present.

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Many Olive Oils Are Not Present

Many brands bring out cheap oils such as soybean oil, canola oil, low quality olive oil and many more as low grade olive oils. It is found that most of the olive oil sold in the marked does not match the quality standards of real olive oil. This means that this oil might be adulterated or mixed with other vegetable oils.

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What To Use Instead?

Olive oil id definitely a healthy and delicious option. However, it is not great for cooking but ideal for salad dressings, dips and other things that don’t require it to be heated.

avoid olive oil salad 

Instead of cooking with olive oil, you can use canola oil as it has a higher smoke point and doesn’t cause any harm on being heated. It has a neutral flavor and contains alpha-linolenic acid which makes it great for the purpose of baking. Also, it is cheaper as compared to olive oil. Hence, it will be great for your health and saves you money as well. 


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Apart from this, peanut oil also has a high smoking point and heating it doesn’t make it harmful. You can also go for other options that are great for cooking like avocado oil, ghee, tallow/lard, almond oil or coconut oil. 

For more such tips, stay tuned to HerZindagi!